How to sleep: Three natural ways to get a good night’s rest and feel refreshed

HOW to sleep becomes a question we all ask when it turns 2am and we still can’t shut off. Was it something I ate? Is it the environment around me? These are three simple tips to help you nod off naturally, according to a clinical nutritionist.

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Researchers indicate that calcium is important [for sleep] because it helps the cells in the brain use the tryptophan to create melatonin - a sleep aid

Dr Josh Axe, clinical nutritionist

Eat the right food before bed

“It’s a well-known fact that having a heavy meal just before bed can cause you to have a poor night of rest, but did you know that there are some foods that can help you sleep better?,” he said on his website.

“You can obtain tryptophan and serotonin [which help you sleep] from carbohydrates, particularly wholegrain oats, brown rice, corn and quinoa.”

He mentions a French study on elite soccer players, which looked for ways to help them sleep.

It says that drinks such as milk and cherry juice may be able to help you sleep.

Sleepless nights can be avoided if you ditch the curries, don’t drink alcohol at lunch and curb that evening gym session. Ten things to avoid if you want a good night’s sleep.

How to sleep: Natural ways to seep include making sure you don't have a big meal before bed (Image: Getty Images)

Have some calcium

Getting a good amount of calcium before bed could also help you sleep.

“Researchers indicate that calcium is important [for sleep] because it helps the cells in the brain use the tryptophan to create melatonin - a sleep aid”, he says referencing research from the European Neurology Journal.

Magnesium consumption

“If you’re having trouble sleeping, it could be due to a magnesium deficiency,” said Dr Axe.

“Studies have shown that higher magnesium levels can help induce a deeper sleep.

“Magnesium can actually provide better, more consistent sleep since it is a calming nutrient.”

To get more magnesium he recommends crackers with almond butter or half a banana with a few almonds.

How to sleep: Other natural ways to get enough sleep include taking a hot bath before bed (Image: Getty)